Eating sugary cereal, syrup-laden pancakes, or piles of fatty bacon for breakfast may be all-American, but it's not exactly, uh, nutritious. Instead, try these foods from across the globe.

Eating sugary cereal, syrup-laden pancakes, or piles of fatty bacon for breakfast may be all-American, but it's not exactly, uh, nutritious. Instead, try these foods from across the globe that'll help boost your energy, prevent disease, and whittle your waistline.

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An open-faced fish sandwich

An open-faced fish sandwich

This might rock your food world, but here it goes: Sandwiches don't have to be eaten at lunchtime — and they don't need to contain two pieces of bread. Make like the Swedes and serve yourself an open-faced sandwich on a piece of dark, hearty, 100-percent whole-grain rye, says Harley Pasternak, a fitness and nutrition expert who has analyzed dietary trends all over the world, and the author of The Body Reset Diet. Top the bread with grilled herring, which is jam-packed with healthful omega-3 fatty acids and protein, and for even more protein, a hard boiled egg. If you want to get fancy, add sliced cucumbers or tomatoes.

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Old grains

Old grains

Move over Frosted Flakes and Wonder Bread. Rather than scarfing down one of those refined treats and making your blood sugar spike, have cereal, granola, or toast that comes from an old grain, such as millet, maize, or sorghum. Old grains are less processed, so they contain more nutrients — including fiber, which improves digestion and helps you feel full faster. "While traveling, I would often see women, boys, and girls in rural, less developed African countries, like Chad and Mali, grind their own local, old grains and pound it by hand. As a result, the grains they eat are nutrient-dense," says Peter Menzel, a photojournalist who traveled to dozens of countries to co-write Hungry Planet: What the World Eats and What I Eat: Around the World in 80 Diets.

An open-faced fish sandwich

This might rock your food world, but here it goes: Sandwiches don't have to be eaten at lunchtime — and they don't need to contain two pieces of bread. Make like the Swedes and serve yourself an open-faced sandwich on a piece of dark, hearty, 100-percent whole-grain rye, says Harley Pasternak, a fitness and nutrition expert who has analyzed dietary trends all over the world, and the author of The Body Reset Diet. Top the bread with grilled herring, which is jam-packed with healthful omega-3 fatty acids and protein, and for even more protein, a hard boiled egg. If you want to get fancy, add sliced cucumbers or tomatoes.

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Old grains

Move over Frosted Flakes and Wonder Bread. Rather than scarfing down one of those refined treats and making your blood sugar spike, have cereal, granola, or toast that comes from an old grain, such as millet, maize, or sorghum. Old grains are less processed, so they contain more nutrients — including fiber, which improves digestion and helps you feel full faster. "While traveling, I would often see women, boys, and girls in rural, less developed African countries, like Chad and Mali, grind their own local, old grains and pound it by hand. As a result, the grains they eat are nutrient-dense," says Peter Menzel, a photojournalist who traveled to dozens of countries to co-write Hungry Planet: What the World Eats and What I Eat: Around the World in 80 Diets.

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French lentil salad

"The French love their lentils," says Pasternak. And for good reason — the legumes are high in protein and fiber, and low in fat. So why not have some in the morning? Try this breakfast that uses French lentils, which are green, cook faster, and stay firmer than typical brown lentils. Put one or two fried or poached eggs over a delicate-and-delicious bed of French lentils, spinach leaves, leeks, red onion, celery, carrots, and feta cheese. For more moisture, add olive oil and red wine vinegar to taste. To up the spice, consider sprinkling on a dash of tarragon, dill, turmeric, coriander, parsley or ginger — whatever you like best. This filling fare won't leave you asking for seconds.

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Kimchi

If you like hot grub that leaves a "zing" in your mouth, try kimichi, a beloved Korean staple. The dish is made of fermented cabbage and is usually seasoned with salt, green onions, ginger, soy sauce, and red pepper flakes. It contains vitamins A, B, C, calcium, iron and fiber — plus it's low in fat and calories. "Because it's fermented, it also contains probiotic bacteria that boost digestion," says Menzel. For breakfast, mix kimchi with sliced turkey sausage. If you can't buy it in your neighborhood or you don't feel like making it yourself — kimchi can take two-to-three weeks to ferment — eat a different fermented food in the a.m., such as yogurt or one of these cheeses: aged goat cheese, blue cheese, brie, cheddar, feta, gorgonzola, gouda, gruyere, muenster, cottage cheese, or ricotta.

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Insects (seriously!)

The idea of eating a bug may not be, well, appetizing, but you'd be surprised at how many cultures chow down on these crispy critters: two billion people — mostly in Asia, Africa, and Latin America. "In Botswana, there's an infestation of malpani worms. They squeeze the guts out of them, boil them in salty water, leave them in the sun to dry, and then eat them dry on their own — they have a woody flavor," says Menzel. In fact, on May 13, 2013, the United Nations issued a report encouraging more people to eat edible bugs. How come? For one thing, red ants, small grasshoppers, and certain water beetles have as much protein — and less fat — as lean ground beef. Many insects also contain fiber, iron, magnesium, phosphorous, selenium, and zinc. On top of that, they're eco-friendly, since they produce fewer greenhouse gasses than livestock. Not brave enough to chow down on a termite, cricket, or cicada? Then eat high-protein dairy, such as eggs, non-fat milk, or Greek yogurt.

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Seaweed

Commonly eaten in Japan, China, and Korea, seaweed is overloaded with nutrients: fiber, which improves satiety; antioxidants and lignans, which fight cancer; iodine, which helps your thyroid gland function properly; folic acid, which prevents birth defects; magnesium, which reduces high blood pressure; and B vitamins, which increase energy. Quite a list, eh? "Use seaweed not just to add nutrients, but also to add soft texture and fresh, salty flavor to other foods," says Pasternak. For example, try baking seaweed into muffins for a healthy kick in the morning. Or toss it into miso soup, which the Japanese typically have for breakfast. "Japan is the healthiest country in the world, so follow its lead," says Pasternak.

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Star fruit

This tropical fruit, also known as a carambola, is famous for containing a boatload of antioxidants, potassium, vitamin C, and fiber. Another bonus: Unlike many fruits, star fruit, popular in Thailand, is low in sugar. Eat the whole fruit on its own, or chop it up and sprinkle the pieces onto cereal or yogurt for a sweet topping. Just avoid the fruit if you have kidney stones or failure, as it contains oxalic acid that can lead to symptoms such as vomiting or nausea. Also, stay away from star fruit juice when taking certain meds, such as statins or benzodiazepines, because it may increase the dosage of the drug in your body. For those who can't find star fruit, Pasternak suggests eating other high-fiber, low-sugar fruits, such as apples, pears, and raspberries.

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Bitter melon

Residents of Okinawa, Japan — the city with the highest number of centenarians — as well as people in India are big fans of bitter melon, which is actually not a fruit but a type of squash, says Menzel. It's been shown to promote weight loss, and help prevent cancer, heart disease, malaria, chickenpox, and measles. But with its glucose-regulating compounds, bitter melon is most celebrated for helping to prevent and treat diabetes. Chop and fry it with diced sweet potatoes and peppers for delicious hash browns. If you can't find the vegetable, but are interested in its medicinal benefits, ask your doctor if it's a good idea to take bitter melon supplements. But avoid bitter melon or its supplements when pregnant or breast-feeding, because it may not be safe for fetuses and babies.